Mediterranean Diet Crispy Baked Tofu
Transform your weeknight meals with this *Mediterranean Diet Crispy Baked Tofu*, a protein-packed, plant-based recipe that's bursting with bold Mediterranean flavors. Marinated in a tangy blend of olive oil, fresh lemon juice, garlic, and earthy herbs like oregano and thyme, these tofu cubes are then dusted with cornstarch for the ultimate crispy texture. With notes of paprika and cumin adding depth, this easy, oven-baked dish takes just 40 minutes from start to finish, including prep time. Perfect as a savory salad topper, a filling for wraps, or paired with classic Mediterranean sides, this recipe is a healthy, satisfying addition to your rotation—ideal for vegans, vegetarians, or anyone embracing the Mediterranean lifestyle.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 0.5 teaspoon ground cumin
- 0.5 teaspoon paprika
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 2 tablespoons cornstarch
- 2 tablespoons fresh parsley
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone baking mat.
Drain the tofu and press it to remove excess moisture. You can do this by wrapping it in a clean kitchen towel and placing a heavy pan on top for 15 minutes.
Cut the pressed tofu into 1-inch cubes and set aside.
In a large mixing bowl, whisk together the olive oil, lemon juice, garlic powder, dried oregano, dried thyme, ground cumin, paprika, sea salt, and black pepper.
Add the tofu cubes to the bowl and gently toss to ensure each piece is evenly coated with the marinade mixture.
Sprinkle the cornstarch over the marinated tofu, and toss gently until all pieces are evenly coated. The cornstarch helps achieve a crispier texture.
Spread the tofu cubes evenly on the prepared baking sheet, making sure they are not touching each other.
Bake in the preheated oven for 30 minutes, flipping the tofu halfway through to ensure even crispiness on all sides.
Once baked, remove from the oven and allow to cool for a few minutes.
Garnish with freshly chopped parsley before serving.
Serve as a protein-rich topping for salads, in wraps, or alongside your favorite Mediterranean sides.
Nutrition Facts
Calories |
916 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.5 g | 78% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1234 mg | 54% | |
| Total Carbohydrate | 37.2 g | 14% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 3.4 g | ||
| Protein | 63.3 g | 127% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2760 mg | 212% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 1129 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
